WOD - Class Programming
Tuesday, January 4
Just the warm-up and WOD today!
Rebuild option available in each class as well.
XT Strength: 5:30pm
WOD:
Every 4 mins for 32 mins, alternating between:
Run, 400 m + 10 Strict Pull-ups + max rep Strict Handstand Push-ups
Run, 400 m + 10 Strict Pull-ups + max rep Ring Dips
Rebuild A
3RFQ
Landmine Lunge Hold Row x 10-14 (5-7/each) @ 3111
Seated DB Z Press x10-14 @ 21X1
Rebuild B
3RFQ
Stationary Dips x 8-12 @2111
Landmine OH Get Up Lunge x12-16
XT Strength:
Push Press 3x5
Overhead Squat 3x5
Squat Snatch
15 min to work to a heavy single
3 RFQ
Speed skaters x :30
Weighted Squat Jumps x :30
Monday, January 3
On MLK Day, January 17, we will be doing a River Arts District trash pick-up, beginning at 10:30am. If you’d like to come and help out, we’re planning on just starting at the gym and making a lap around the RAD. Should take about an hour. If you’re coming, bring some gloves. We’re reaching out to RiverLink for help with vests and trash/recycling bags. Stick around for the Noon class that day!
Pisgah Kids restarts on Tuesday, January 11. We have TWO OPEN SLOTS for K-5 students. We have 9 super awesome ninjas in the class, which will now meet on Tue/Thur 3:30-4:30. Contact us if you know of someone that may be interested!
No Monday Night Skill Session this week. Mark is out of town today.
Pisgah Fitness is looking for help in two areas: Social Media and Merchandising.
For social media, we like daily (or almost daily) posts to our Facebook and Instagram accounts, highlighting athletes and the many positive things going on at the gym each day. We’ve spent approx. an hour a week on this when we’ve been good about consistently getting content up. We’re happy to pay an hourly rate and/or discount a membership for compensation. If interested, reach out to Ben at ben@pisgahfitness.com or 828.772.7115.
Merchandising: We’re looking for someone that’s interested in designing shirts, hoodies, tanks, hats, etc. Our link with Bonfire can handle the printing and ordering/shipping, but we’re just looking for help on design concepts, preferably from someone that knows our space and community well. Again, we can pay by the hour and/or reduce the membership rate for a helper.
January “Battle of the Boxes” Partner WOD event this Friday night at Summit CrossFit! Check Summit’s social media for more info.
PF member Meg Libby is looking to re-home two lab retrievers. If you or someone you know may be interested in bringing one or two dogs into their home, check out the details HERE.
December Committed Club!
I included all those 12 sessions and above this month. LOVE seeing some new names at the top of this list!
Jenna Gilman 24
Dr. Hingle McCringleberry 22
Robert Starbuck 21
Lara Brockwell 19
Ann Thomasson 18
Teresa Warstler 17
Jamie Sauer 15
Clint Lasher 14
Jay Moye 14
Meg Libby 14
Phillip Seaward 14
Aaron Ryba 13
Cavan Fitzsimmons 13
David Ferrell 13
Chris Sanford 12
Grant Sanford 12
Lucas Ferry 12
Meghan McAdams 12
Group Fitness Class:
Strength:
1 Clean & Jerk, pick load
Every 2 mins for 24 mins.
Build to today’s heavy single.
WOD:
3 rounds for time of:
20/15 Assault Bike Calories
10 Clean & Jerks, 135/95 lbs (20 Alt DB Snatches)
10 Bar Facing Burpees (Burpees)
Sunday, January 2
XT Strength:
Back Squat 5-4-3-2-1
Bench Press 5-4-3-2-1
Hang Power Clean 5-4-3-2-1
3 RFQ
Sit-Ups x 33
Tall Box Jump x 5
Saturday, January 1
Happy New Year, crew!!
Rebuild
3 RFQ
12-14 Keg Lifts (6-7/each side)
12-14 Kneeling Curl to Press (DBs)
3 RFQ
12-14 Slasher to Halo
12-14 Single Arm KB Suitcase Walking Lunge (step forward, step back)
3 RFQ
20 SA KB Swing (Russian – 10/each)
KB Figure 8 (1:00)
Community WOD
“The Ghost” (partner version)
10 rounds, 1 min per station, for max reps of:
Row Calorie
Burpee
Double Under (single under)
Teams alternate movements (in round 1, partner A would do row, B would then do burpee, A would jump rope. In round 2, B would start with row, etc….) immediately to the next station every 1 min, the clock does not stop or reset between stations.
Friday, December 31
Class Schedule: 7:30a and 12p
Normal weekend schedule. Be safe tonight!!
Skill:
Pose Running Drills
WOD:
"Pump Fake"
For time:
10 Strict Pull-ups (ring rows or bent over rows)
10 Dumbbell Bench Press, 50/35 lbs
Farmers Carry, 50/35 lbs, 100 m
9 Strict Pull-ups
9 Dumbbell Bench Press, 50/35 lbs
Farmers Carry, 50/35 lbs, 100 m
…and so on, down to 1 pull-up, 1 bench press, though the farmers carry stays at 100m throughout.
Thursday, December 30
Rebuild option available in all classes.
Strength:
1 Deadlift, 90% 1RM
Every 3 mins for 15 mins.
Rebuild Strength:
Every 1:30 for 18 mins, alternating between:
12 Dumbbell Death Marches, pick load @3011
12 Barbell Hip Thrusts, pick load @20X1
Side Plank, L 30 secs/R 30 secs
WOD:
Complete as many rounds as possible in 16 mins of:
8 L Arm Kettlebell Deadlifts, 24/16 kg
8 L Arm Kettlebell Swings, 24/16 kg
16 L Arm Kettlebell Overhead Walking Lunges, 24/16 kg
8 R Arm Kettlebell Deadlifts, 24/16 kg
8 R Arm Kettlebell Swings, 24/16 kg 16
R Arm Kettlebell Overhead Walking Lunges, 24/16 kg
Rebuild Option:
EMOM 16 (for quality, athletes will spend :45 working at each movement, allowing :15 for transition/rest before the next movement/minute begins)
L Arm Kettlebell Deadlifts @2111
L Arm Kettlebell Swings
L Arm Kettlebell Overhead Walking Lunges @2111
R Arm Kettlebell Deadlifts
R Arm Kettlebell Swings
R Arm Kettlebell Overhead Walking Lunges
Wednesday, December 29
WOD:
6 rounds, each round for time, of:
Run, 400 m
30 Double Unders (60 single unders)
20 Wall Balls, 20/14 lbs
10 Toes-to-bars (knee raises)
Go every 6 mins.
Tuesday, December 28
XT Strength: 5:30pm (programming below)
Rebuild option available in all Group Fitness classes.
Strength:
1x [ 1 Clean + 1 Front Squat + 1 Jerk ], pick load
Every 2 mins for 20 mins.
Rebuild Strength:
Every 1:30 for 18 mins, alternating between:
8 L Cozy Leg Lifts @2114
8 R Cozy Leg Lifts
12 L Single Arm Dumbbell Press, pick load @2111
12 R Single Arm Dumbbell Press, pick load
WOD:
For time:
24/18 Assault Bike Calories
12 Devil Press, 50/35 lbs
20/14 Assault Bike Calories
10 Devil Press, 50/35 lbs
16/10 Assault Bike Calories
8 Devil Press, 50/35 lbs
12/6 Assault Bike Calories
6 Devil Press, 50/35 lbs
Rebuild Option:
EMOM 12 (for quality)
Landmine SL RDL + Row (R Leg)
Landmine SL RDL + Row (L Leg)
Landmine Standing Twist (alternating)
Landmine Side Lunges (alternating)
XT Strength:
Overhead Squat 5-4-3-2-1
Hang Power Snatch 5-4-3-2-1
(beginners will stay lighter and continue to refine form and technique)
3 RFQ:
Seated DB Shoulder Press x 8-12
Weighted Glute Bridge x 8-12
3 RFQ:
L Sit/Hold/Hang x Max Effort
Tempo Pushups x 8-12 @ 3111
Monday, December 27
Monday Night Skill Session (w/ Coach Mark): Olympic Lifting
Skill:
For quality:
Ring Muscle-up or Ring Support Hold Progressions
L-Sit Progressions
Handstand Hold Progressions
Take 15 mins to rotate through, practicing the 3 gymnastics movements.
WOD:
2 rounds, 1:30 per station, for max reps of:
Assault Bike Calorie
Rest 30 secs
Strict Handstand Push-up (Seated DB Z Press)
Rest 30 secs
Row Calories
Rest 30 secs
Ring Dip (Stationary Dip)
Rest 30 secs
Strength:
Every 1 min for 6 mins, alternating between:
10 Supine Ring Rows @2111
Prone Plank Hold, 45 secs
Sunday, December 26
XT Strength: 9a
Hang Clean 5x5
Push Jerk 5x5
DB Bench Press 3x10
Lateral Box Step-Up 3x12
Broad Triple Jump 3x5
Hollow Hold 3x 1:00 (accumulate)
Saturday, December 25
Pisgah is closed today.
We hope you and yours enjoy the holiday!
XT Strength tomorrow at 9a.
Friday, December 24
Classes today: 7:30a, 12p
Closed tomorrow for Christmas.
Sunday: XT Strength 9a
Monday: Normal schedule + Monday Night Skill Session (Olympic Lifting) w/ Coach Mark 6:30p
Friday Group Fitness:
Skill:
Row Fundamentals
WOD:
4 rounds for time of:
Row, 500 m
Run, 400 m
20/15 Assault Bike Calories
10 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
Thursday, December 23
Rebuild option available in all classes.
Strength
2 Deadlifts
Every 3 mins for 15 mins.
Set 1-2: 80-85% 1RM
Set 3-4: 85% 1RM
Set 5: 85-90% 1RM
Rebuild A (can be done in lieu of Strength)
Alt every 1:30 x 5 rounds
SL RDL x 8-10 (4-5/each) @ 3111
Deficit weighted Jefferson Curl x 4 @4442
Rebuild B (in lieu of WOD)
Every 1:30 for 18 mins, alternating between:
30 Banded Prone Lying Leg Curls @1010
max rep Bear Crawl Barbell Roll Outs, :45-1 min
12 Supinated Barbell Bent Over Rows, pick load @2111
15 Frog Pumps, pick load @1112
WOD:
2 rounds, each round for time, of:
60/40 Assault Bike Calories
30 Kettlebell Farmers Carry Walking Lunges, 32/24 kg
15 Burpee Box Jump Overs, 24/20 in
Go every 8 mins.
Wednesday, December 22
Holiday Schedule:
Fri, 12/24: 7:30am and 12pm classes
Sat., 12/25: Closed
Sun., 12/26: XT Strength 9a
Fri., 12/31: 7:30a, 12pm classes
Sat., 1/1: Rebuild 8:30a, Community WOD 9:30a
Sun., 1/2: XT Strength 9a
Skill:
Butterfly Kips or Pistol Squats (Athlete Choice)
Strength:
Every 1 min for 20 mins, alternating between:
Wall Sit, 45 secs max rep
Goblet Squats, pick load, 45 secs max rep
Banded Good Mornings, 45 secs max rep
Strict Pull-ups, 45 secs max rep
Flutter Kicks, 45 secs
WOD:
As many reps as possible in 7 mins of:
RX:
3 Thrusters, 100/65 lbs (65/45)
3 Chest-to-bar Pull-ups (jumping pull-ups)
6 Thrusters, 100/65 lbs
6 Chest-to-bar Pull-ups
9 Thrusters, 100/65 lbs
9 Chest-to-bar Pull-ups ...
Continue adding 3 reps each round to each movement until time expires.
Scores to beat- Mat Fraser: 198 reps in 2018
Kara Saunders: 201 reps in 2018
Josh Bridges: 169 reps in 2011
Camille Leblanc-Bazinet: 173 reps in 2012
Tuesday, December 21
Rebuild option available all day.
XT Strength: 5:30pm
Group Fitness:
Strength:
3 rounds for quality of:
5 Tempo Bench Press, pick load @21X1
Rest 45 secs
12 Stationary Dips @2111
Rest 45 secs
10 Banded Face Pulls @2111
Rest 45 secs
L-Sit, 1 min (accumulate)
Rest 45 secs
Rebuild:
3 RFQ:
10 Rear Foot Elevated Split Squat (Dual DB - 5 each leg) @ 2111
10 DB Tricep Extensions @ 21X1
10 DB Push Press @ 21X1
WOD:
5 rounds for time of:
20 Lateral Dumbbell Jump Overs
10 Dumbbell Hang Cleans, pick load
10 Dumbbell Push Press, pick load
XT Strength:
Deadlift 3x5
Back Squat 3x5
3RFQ
DB Z Press x12
Lateral Bounds x14
3RFQ
Side Plank :40/each
Pigeon Stretch 1:00 each
Monday, December 20
Skill session tonight! Muscle-Ups with Mark (6:30pm)
Holiday Schedule:
Fri, 12/24: 7:30am and 12pm classes + Open Gym all morning
Sat., 12/25: Closed
Sun., 12/26: XT Strength 9a
Fri., 12/31: 7:30a, 12pm classes + Open Gym all morning
Sat., 1/1: Rebuild 8:30a, Community WOD 9:30a
Sun., 1/2: XT Strength 9a
Today’s words on being kind to yourself from Brad Stulberg @ Outside Magazine.
“Self Compassion
Old habits die hard, and you may very well relapse into unhealthy patterns. That’s OK.
But your reaction when this happens is critical. If you completely let yourself off the hook, you can expect a bad outcome. An inner voice that is overly harsh and judgmental is similarly unhelpful.
A study published in the Personal and Social Psychology Bulletin found that people who react to failure with self-compassion get back on the bandwagon much more swiftly than those who judge themselves excessively. That’s because if you judge yourself for messing up, you’re liable to feel guilt or shame, emotions that often drive more of the undesired behavior.
Self-compassion doesn’t come easily.
It’s an ongoing practice of giving yourself the benefit of the doubt. It’s not that you want to forfeit self-discipline—it’s that you want to marry it with kindness. When I mess up and catch myself being judgmental, I try to say something along the lines of: Oh, I’ve failed. Damn it. But of course I did, because change is hard. And then I get back to it. The less time and energy you spend beating yourself up today, the more time and energy you have to get going again tomorrow.”
Group Fitness
Skill:
Snatch Balance (light weight!)
Sotts Press (light weight!)
WOD:
Every 3 mins for 30 mins do:
Row, 500 m
3 Snatches, pick load
The goal is max load. Note the sum total amount of weight successfully lifted over the 10 rounds. Adjust the row distance as needed to allow approx. 1 min for snatches each round.
Sunday, December 19
XT Strength: 9a
A)
3 Overhead Squat
Every 2 mins for 20 mins.
Build over the course of the 10 sets to something heavy for today.
B)
3RFQ:
Lateral “Box” Jumps x 8
Dragon Flags x 10-12
C)
3 RFQ:
SA KB OHS Lunge x 10-12 (5-6/each)
Diagonal Bounding x 50ft.
Saturday, December 18
Rebuild 8:30am, Community WOD 9:30am
Rebuild
A)
Every 2 mins for 24 mins, alternating between:
1 min. Kneeling Plate Half-Moon
1x [ 10 Double Kettlebell Push Press + Double Kettlebell Overhead Hold, 1 min ], pick load
12 Supinated Barbell Bent Over Rows, pick load @2111
15 Banded Straight Arm Lat Pull Downs @2020
B)
4 RFQ
5x Slasher (each side)
1 min. Turkish Get-Up (alternating)
15/15 Kneeling Founder
Community WOD
“12 Days of Christmas”
Notes:
- Can be done as a partner WOD (split work, AMRAP 25) or individually (one time through)
- Like the song "12 Days of Christmas," complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, 4-3-2-1, all the way to 12-11-10-9-8-7-6-5-4-3-2-1.
- The WOD below has two options, one with barbell included and the other non-barbell. Both are tough!
- Feel free to wear your ugly sweaters, Christmas socks, bring some cookies, cider, eggnong, whatever...have fun with it! Be safe. See you there!
Option A (Barbell-Included)
1- Muscle-up or C2B
2- Box Jump
3- Clean and Jerk
4- Burpee
5- TTB
6- Front Squat
7- Push Press
8- Wall Ball
9- Bike Calorie
10- Row Calorie
11- Thruster
12- Snatch
RX= 95/65
Option B (Non-Barbell Option)1- Muscle-up or C2B
2- Box Jump
3- Slam Ball
4- Burpee
5- TTB
6- Jumping Lunge
7- Push-up
8- Wall Ball
9- Bike Calorie
10- Row Calorie
11- Squat
12- Weighted Sit-up
RX= 20/14
Friday, December 17
Just show up…love this excerpt from Outside Magazine:
“Mood Follows Action
For lots of people, the hardest part of any new habit is simply showing up and getting started.
It’s easy to get excited about doing the work. It’s easy to talk about doing the work. It’s easy to dream about doing the work. It’s hard to actually do it. A huge mantra that has helped me in my own fitness pursuits (and pretty much everything else in life, too) is that mood follows action. We think we need to feel great and be motivated to get started, but it’s actually the opposite. Showing up and getting started—even when we don’t feel like it—is what helps build motivation and positive moods.
Lots of my best workouts have been on days when I woke up with zero motivation. But I know myself, and the behavioral science, well enough to know the key is just getting started.”
It’s Friday!
Strength:
2 Clean & Jerks, pick load Every 2 mins for 24 mins.
Build to 85% 1RM over the course of the first 5-6 sets, and complete the final 6 sets at 85% 1RM.
WOD:
4 rounds for time of:
Run, 400 m
30 Walking Lunges
20 Sit-ups
Thursday, December 16
“Life is what happens when you’re busy making other plans.” - An essay by Rob Shaul (Mountain Tactical)
“12 Days of Christmas” WOD - Saturday, 9:30am
Rebuild option available all day.
Strength A:
Record your best Tempo Front Squat 1 rep max lift. Only include the heaviest 1 rep, do not include sets prior to it.
Tempo @ 32X1
Build to today’s 1RM.
Strength B:
Front Squat 1x max rep
Use the heaviest weight you can for the set.
Complete at your 1RM from A1. Perform these without any tempo prescription.
Rebuild Option:
3 rounds for quality of:
10 Dips @31X1
Rest 1 min
40-50 Russian Twists
Rest 1 min
WOD:
Complete as many rounds as possible in 12 mins of:
20/15 Assault Bike Calories
10 Dips
5 Ground-to-Overheads, 135/95 lbs